This creamy pumpkin Bolognese pairs well with any pasta to create the ultimate healthy comfort meal. The mix of pumpkin, sun-dried tomatoes, and spices gives it a deliciously rich and savory flavor that you just can’t get from a jar!
If you are craving a fall-inspired, simple and healthy pasta recipe, this pumpkin Bolognese recipe is it! The creamy sauce is as comforting as a bowl of mac & cheese, but is also jam-packed with vegetables. It’s the perfect cozy dinner on a chilly fall evening.
I know what you’re thinking, pumpkin and sun-dried tomato together in a sauce? I’m sure it sounds like a weird combination but the taste honestly reminds me of a vodka sauce, except more flavorful. Not only does the pumpkin add a fall flare, it also contributes to the creaminess of the sauce without incorporating heavy cream. This sauce is a great way to switch up your usual pasta routine.
What’s a Bolognese sauce?
Bolognese sauce is an Italian meat-based sauce. The foundation for a great Bolognese is known as soffritto: onions, carrots, and celery cooked together in olive oil. This combination makes up the base of many Italian dishes. What makes Bolognese unique is the addition of meat. Beef, pork, pancetta, or other meats are added to the soffritto, along with wine, milk, and tomatoes. All of these yummy ingredients simmer together to form a thick and savory meat sauce.
How is this pumpkin Bolognese different than a traditional Bolognese?
Below you can see the ingredients that go into this pumpkin Bolognese. The ones highlighted in orange are not traditional Bolognese ingredients:
- Ground beef (usually made with a mixture of meats: beef, pork, pancetta)
- Sofrito: Celery, carrot, onion
- Garlic
- Milk
- Crushed tomatoes (tomato paste often used in traditional)
- White wine
- Pumpkin puree
- Sun-dried tomatoes
- Basil
- Sage
- Chicken broth
- Ground cinnamon
Pumpkin packs a nutritional punch!
Pumpkin is a delicious, affordable, and versatile ingredient. It can be used in desserts and coffee, or savory dishes like salads and soups. Canned pumpkin is available year round to cook with and is incredibly healthy to incorporate in your meals.
Pureed pumpkin is a great low calorie way to get additional nutrients like vitamin A, C, potassium, B vitamins, fiber, and more. It also packs plenty of antioxidants, including beta carotene, (gives pumpkins their orange color) which neutralize free radicals and keeps them from damaging healthy cells. Adding pumpkin to your dishes is a great way to sneak an extra serving of vegetables onto your families plate, especially if you have picky eaters.
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Use on any type of pasta
When creating this recipe I used Eat Banza Linguine chickpea pasta (for additional nutrients). However, feel free to use whichever type of pasta you desire in the moment (regular, whole wheat, or legume based pastas).
Substitutions
You can easily substitute the beef for ground turkey, chicken, pork, or sausage. If you want to make it vegetarian, leave the meat out entirely and add cooked lentils instead. Similar substitution can be made with the milk. I used whole milk in this recipe because it adds a creamy texture. Because the recipe only calls for a small amount you can use whichever dairy, or non-dairy, milk substitute you like. Also, don’t use any flavored milks which may change the taste of the sauce.
This Pumpkin Bolognese is hearty and comforting, and such a healthy meal to serve your family. Here’s some more delicious healthy comfort recipes:
- Butternut Squash Ravioli
- Hearty Potato, Kale, & White Bean Soup
- Hearty Healthy Chili
- Pasta Puttanesca
- Loaded Sweet Potato Nachos
- Apple Crisp
Pumpkin Bolognese
Ingredients
- 1-2 Tablespoons olive oil
- 1 cup sun-dried tomatoes
- 5 cloves garlic minced
- 6-8 sage leaves
- 1½ cups pumpkin puree
- 2 cups low sodium chicken broth or vegetable broth
- 1 teaspoon dried basil
- ½ teaspoon ground cinnamon
- 1 lb lean ground beef or ground turkey, chicken or lentils
- 1 medium onion diced small
- 2 big carrots or 12-15 baby carrots diced small
- 3 celery stalks diced small
- ⅓ cup dry white wine
- 1 cup crushed tomatoes no salt added preferred
- 1 cup milk of choice
- Ground black pepper to taste
- 1 lb pasta
- Parmesan cheese for garnish
Instructions
- Heat a medium pot over low to medium heat. Add ½ Tablespoon olive oil to lightly coat the bottom of the pan. Once hot, add the sun-dried tomatoes, garlic and sage. Stir for 1 minute until fragrant. Add the pumpkin puree, chicken broth, basil, and cinnamon to the pot, and stir well to combine. Bring to a low simmer for 15 minutes, stirring occasionally. After 15 minutes, remove from heat to let cool.
- Meanwhile, heat a large pot over medium heat. Add the ground meat and brown completely. When completely brown, drain into a colander to remove any excess liquid.
- Add ½-1 Tablespoon olive oil to the same large pot. Once hot, add the onions, carrots, and celery. Cook until vegetables are soft and translucent, 8-10 minutes stirring occasionally. When vegetables are soft, add the ground meat back to the pan and stir to incorporate into the vegetables.
- Add the white wine to the pot to deglaze, scraping any brown bits off the bottom of the pan. Cook for 2 minutes to let the alcohol evaporate. After 2 minutes add the crushed tomatoes to the pot and stir well.
- Once the pumpkin puree broth has cooled, add to a high speed blender. Blend until smooth. Add to the pot with the meat vegetable mixture and stir well to combine.
- Add the milk to the pot and season with black pepper, stir well. Bring the sauce to a low simmer. Simmer for ~30 minutes-1 hour until thickened to your liking, stirring occasionally. If it becomes too thick add more broth. *See notes below
- When ready to serve, bring a large pot of water to a boil. Add the pasta and cook according to the package instructions. Drain the pasta, top with sauce and garnish with parmesan cheese.
Nutrition Facts
434 Calories, 11 gram fat, 28 gram protein, 58 gram total carbohydrate, 9 grams of fiber, 10 gram sugar, 109 mg sodium Notes: Milk- you can use 1%, 2%, whole milk or plant based milk in this recipe. Whole milk will lend a more creamy consistency. Also, don’t use any flavored milks which will change the taste of the sauce *At minimum you should let the assembled sauce simmer for 30 minutes so the flavors meld together. If you plan on simmering for over an hour I would suggest adding one more cup of broth.
There are few things as satisfying as a hearty Bolognese on a cool day. I hope you enjoy this pumpkin Bolognese recipe as much as I do!
What’s your favorite way to use pumpkin? Share in the comments below! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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